Leek vs. Beans — In-Depth Nutrition Comparison
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A recap on differences between leek and beans
- Leek is higher in vitamin K, vitamin A, iron, folate, vitamin C, and vitamin B6, yet beans are higher in fiber, zinc, phosphorus, and copper.
- Leek covers your daily vitamin K needs 39% more than beans.
- Leek contains 16 times more vitamin A than beans. While leek contains 1667IU of vitamin A, beans contain only 106IU.
Food varieties used in this article are Leeks, (bulb and lower leaf-portion), raw and Beans, baked, canned, no salt added.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +18% |
| Contains more IronIron | +624.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +14.3% |
| Contains more PotassiumPotassium | +64.4% |
| Contains more CopperCopper | +71.7% |
| Contains more ZincZinc | +1066.7% |
| Contains more PhosphorusPhosphorus | +197.1% |
| Contains less SodiumSodium | -95% |
| Contains more SeleniumSelenium | +350% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +287.1% |
| Contains more Vitamin AVitamin A | +1560% |
| Contains more Vitamin EVitamin E | +513.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +79.2% |
| Contains more Vitamin KVitamin K | +5775% |
| Contains more FolateFolate | +166.7% |
| Contains more Vitamin B1Vitamin B1 | +150% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more CholineCholine | +224.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 47µg | 0.8µg | 39% |
| Iron | 2.1mg | 0.29mg | 23% |
| Manganese | 0.481mg | 21% | |
| Fiber | 1.8g | 5.5g | 15% |
| Zinc | 0.12mg | 1.4mg | 12% |
| Vitamin C | 12mg | 3.1mg | 10% |
| Folate | 64µg | 24µg | 10% |
| Copper | 0.12mg | 0.206mg | 10% |
| Phosphorus | 35mg | 104mg | 10% |
| Vitamin A | 83µg | 5µg | 9% |
| Vitamin B6 | 0.233mg | 0.13mg | 8% |
| Vitamin B1 | 0.06mg | 0.15mg | 8% |
| Protein | 1.5g | 4.8g | 7% |
| Selenium | 1µg | 4.5µg | 6% |
| Vitamin E | 0.92mg | 0.15mg | 5% |
| Choline | 9.5mg | 30.8mg | 4% |
| Vitamin B5 | 0.14mg | 3% | |
| Potassium | 180mg | 296mg | 3% |
| Vitamin B2 | 0.03mg | 0.06mg | 2% |
| Calories | 61kcal | 105kcal | 2% |
| Carbs | 14.15g | 20.49g | 2% |
| Sodium | 20mg | 1mg | 1% |
| Calcium | 59mg | 50mg | 1% |
| Magnesium | 28mg | 32mg | 1% |
| Fats | 0.3g | 0.4g | 0% |
| Net carbs | 12.35g | 14.99g | N/A |
| Sugar | 3.9g | 7.78g | N/A |
| Vitamin B3 | 0.4mg | 0.43mg | 0% |
| Saturated fat | 0.04g | 0.103g | 0% |
| Monounsaturated fat | 0.004g | 0.035g | 0% |
| Polyunsaturated fat | 0.166g | 0.172g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.063mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.078mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.055mg | 0% | |
| Valine | 0.056mg | 0% | |
| Histidine | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +14.3% |
| Contains more ProteinProtein | +220% |
| Contains more FatsFats | +33.3% |
| Contains more CarbsCarbs | +44.8% |
| Contains more OtherOther | +62.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -61.2% |
| Contains more Mono. FatMonounsaturated fat | +775% |
~equal in
Polyunsaturated fat
~0.172g
